For most of my life, I walked around feeling invincible, boasting a back that could survive anything. As a physiotherapist and Pilates and yoga instructor, I spent 20 years treating patients with lower back pain. I knew all the common causes, the best ways to manage acute and chronic pain, and the exercises that really worked. But one tiny detail was missing: I’d never actually had back pain myself. That all changed three years ago, and let’s just say it was a humbling experience.

How My Lower Back Pain Began

Three years ago, I had the bright idea to go back to school as a grown-up. Why not? Studying part-time seemed totally doable. And it was—until exam season hit. Suddenly, I was glued to my chair for eight hours a day, buried in books and my computer. Ergonomics? Never heard of her. Posture? Didn’t know him. I was so focused on studying that I completely forgot all the golden rules I’d spent years teaching others.

After my exam (which, thankfully, I passed), I noticed a little twinge in my lower back on one side. Did I pay attention to it? Nope. I thought, “It’ll go away.” Famous last words.

Things escalated during a karate training session. We were doing a ton of kicking, and my hamstring decided it had had enough. The pain in my back and thigh started teaming up, and suddenly, sitting became a nightmare. Running? Forget it. And let’s not even talk about the strange sensations in my shin and lower leg.

That’s when I realized it was time to get serious. I put on my physiotherapist hat and examined myself. Spoiler: I wasn’t impressed with what I found.

My Journey to Recovery

Here’s how I got my act together and fixed my back:

  1. Restoring Mobility: I started with backward bends because bending forward made me feel about 100 years old. As things improved, I added side-to-side shifts to target the stiff side. Slowly but surely, I started moving like a human again.
  2. Strengthening: Next, I created a workout plan to strengthen my hamstrings, glutes, and the back of my legs. It wasn’t glamorous, but it worked.
  3. Improving Posture: I revamped my workspace. I added a lower back support pillow to my chair, which turned out to be life-changing. (Seriously, how did I not do this sooner?) Since I’m on the shorter side, I also popped a step under my feet so I could sit properly without dangling like a toddler.

After weeks of consistency, the pain disappeared. I could run again without issues, and sitting no longer felt like torture. But the experience taught me something important: maintaining a healthy back isn’t a one-and-done deal. It takes ongoing effort and awareness.

How My Experience Helps Me Help Others

Having back pain gave me a crash course in empathy. It’s not just the pain itself—it’s the frustration, the inconvenience, and the sheer annoyance of it all. Now, when I work with patients, I get it. I know how much it stinks and how overwhelming it can feel to figure out what helps.

One thing I’ve learned is that no two days are the same. Some days, you need a little extra TLC. Other days, you’re ready to push yourself. The key is knowing how to adapt—and that’s where I come in.

Introducing My Back Pain Relief Plan

To share what I’ve learned (and spare you the trial-and-error phase), I created a Back Pain Relief Plan in my online Pilates studio, FysioPilates by Astrid. Here’s what’s inside:

  • Treatment Exercises: Gentle moves to ease the pain when it’s flaring up.
  • Progressive Workouts: Strength-building routines for when you’re ready to level up.
  • Guidance for Bad Days: Tips to survive those “why is this happening to me?” moments.
  • Progression Plans: Clear steps to keep you moving forward without overdoing it.

Why It Matters

Going through back pain myself taught me that recovery isn’t just about exercises—it’s about finding what works for you, listening to your body, and having a plan that’s there for you on the good days and the bad. I’m passionate about helping others because I’ve been there. And trust me, you don’t have to stay there.

If you’re tired of living with back pain, check out my Back Pain Relief Plan. With the right guidance, you can get back to doing what you love—pain-free. Let’s tackle this together!